[Kids Giggling] - Welcome to Inpact at Home, where we practice interrupting prolonged sitting, with activity.

I'm coach Chris, along with Detroit Lions mascot, Roary.

And we're here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family.

So you can stay active and healthy at home.

We want you to take pride in your effort, during this workout.

So go ahead, get up and let's start moving.

For this movement activity, we're going to be doing an agility drill with the ladder.

Now, if you don't have a ladder at home, don't worry.

You can use rope.

You can use yarn, or once you learn the drill with Roary here, in your living room, you can maybe take a..

I've got some sidewalk chalk here.

You just go outside on the sidewalk, and create your own ladder.

You can use it that way, right in your driveway as well.

Whatever it is, the purpose of this drill, is to work on hitting your feet.

We're working on quick feet.

We're working on quick feet over the cross, over and across these ladders right here, okay?

So, what we're going to do Roary, I want you to start in your place if you would, please.

And what I want you to do, is all we're going to do is put one foot in every hole, every hole.

Now, because of the ladder is a little bit longer, we're not going to get to every single hole.

But nonetheless, you'll understand the concept of picking your feet up, putting one foot in every hole.

All right, let's get into good stance Roary.

Feet, shoulder width apart.

Squeeze your shoulder blades back.

Stick your chest out, nice and proud.

All right, sink your hips.

Bend your knees a little bit, and get your hands out in front of you.

That's a great football stance right there.

And we're not playing football now.

All we're doing is working our bodies, and getting ready to prepare for activity.

All right, let's give it a shot, Roary.

This is simply one foot.

Let's give it a try.

Stance.

Ready?

Go!

One foot in every hole.

Boom, boom, boom, boom.

And our job again is to pick those feet up, and put them down as quick as possible, okay?

Again, as always with all these drills, if you start by doing it really slow, and then as you get more comfortable with the progress, you can move more comfortable the technique.

Then you can pick up the speed.

Okay?

Roary.

Let's give it a shot.

One foot in every hole, once again.

To it stance, always start with a good stance.

Ready?

Go!

One foot in every hole.

Pick them up, put them down.

Pick them up, put them down.

Very good, very good.

And again, if you're doing this at home, that's why we talk about putting yarn or a rope down.

Because, if you step on that rope or yarn, which is inevitably going to happen, all right.

You're not going to turn an ankle on and so forth.

That's it.

Yeah, Right now.

You're right, Roary, you don't want to do that, okay?

So, do the best you can, try not to hit those rungs of this ladder.

Or try not to... kids at home.

Try not to hit the, the rope or the yarn, that you're using in your living room.

The next drill we're going to focus on, is simply two feet.

We call it a foot fire, right?

Feet really quick in each hole, all right.

Two feet in every hole.

Lets give it a try, Roary.

Good stance.

Ready?

Goal foot fire.

One-two, one-two, one-two, one-two, one-two, one-two, one-two.

Good!

Boy Roary, you've been working a lot on this, haven't you?

All right, your technique is really good.

It might be the off season, but you know what?

It's your technique is really good.

Keep it up, all right.

Kids at home, you can do the same thing.

You got to work on these drills every single day, in order for you to be the best you can be.

Let's go two feet again.

Coming back.

Here we go, Roary.

Good stance.

Ready?

Go.

One-two, one-two, one-two, one-two, one-two.

Pick them up, put them down as fast as you can.

Give me a fist bump Roary.

Well done, all right.

Kids at home, great job.

Keep up the good work, all right.

The next one we're going to do in our agility ladder, is simply the one foot hop.

Okay?

One foot hop.

Pick up that foot, as quick as you can over the ladder, and put it down.

You're going to do your left foot first.

Very good, Roary.

Here we go.

Good stance.

Ready?

Go!

[Jumping Sound] Very good, Roary, very good.

Very good, all right, that was a little tough.

You hit the ladders a little bit, that's okay.

But, that's why we practice.

That's why we work on getting better, every single time.

All right, here we go Roary.

Right foot coming back.

Are you ready at home?

Here we go.

Stance.

Ready?

Go!

[Jumping Sounds] That was excellent.

Well done Roary.

Great job.

Keep up the good work, all right.

Again, you have to have good balance, on either one of your feet to be able to do that, one foot hop drill.

Make sure you keep... if you don't do it well the first time, don't get discouraged.

Keep working on it.

Keep improving on it.

Just like you do at school.

It's really important.

If you want to become a better athlete, you got to keep working on it, and working on those drills every single day.

All right, here we go.

Roary, now we're going to do a two foot hop.

Little easier, but you still got to work on your balance.

But, the key here, we want to get those feet up, and down as quick as possible.

Boom, boom, boom, boom.

All right, two foot hop.

Here we go, good stance.

Let's give it a shot.

Ready?

Go!

Very good.

Excellent.

Excellent job, Roary.

Excellent.

All right.

And moms and dads at home, make sure you're cheering your kids on, as they're doing these drills here as well.

That encouragement goes a long way, in helping your child succeed.

Not only on the field, or whatever sport you're playing, but in school as well.

All right, let's give it a try.

Two foot hop, coming back.

Here we go.

Good stance, Roary.

Ready?

Go.

One, two, boom, boom, boom.

Very good, Roary.

Excellent job, excellent job.

Now, this one's tends to be a little bit more difficult.

But, that's part of the drill.

We want to be able to make sure we're progressing, and getting harder with their drill work each and every time we're doing these drills, okay?

So, this one is called a shuffle.

Okay.

Shuffle.

So, you're going to face that way.

Face the audience there.

All right, and what we're going to do is, you're going to pick up the inside foot.

And that means the inside foot in this drill, is his right foot.

He's going to pick up his right foot first, put it in the hole.

He's going to put his left foot in the hole.

All right.

And each foot is going to hit in each hole.

Okay.

But you know what?

We're never going to get into a situation where we cross our feet over.

We don't want that because if that happens, you're going to have a tendency to fall down, and we don't want to do that.

So pick up your same side foot, put the other foot in the hole.

And here we go.

Let's walk through it nice and slow Roary, to show the kids what we're talking about.

Here we go.

Good stance.

Ready?

Go!

One.

Right, right, left.

Right, left, right, left, right, left.

Very good, excellent Roary.

Now, we're going to do the shuffle coming back this way, but now you start with which foot Roary?

You start with your left foot, very good.

Same concept.

But again, we don't want to cross our feet over.

We want to make sure we're shuffling in and out of these holes.

Here we go.

Good stance.

Ready?

Go!

Left, right, left, right, left, right, left, right, Left, right.

And Roary did a great job of looking up and down field.

Okay.

If you're not able to do that, and you need to look down at your ladder.

That's okay.

That's part of the progress we need to make.

Roary's been doing this for a long time, so he's pretty good at it.

Okay.

Last one real quick, Roary.

We want to do what we call in-in and out-out.

Last one, all right?

So, I want you to start outside the ladder here.

Okay.

Outside the letter.

You're just going to simply put two feet in, and two feet out.

Two feet in, two feet out.

Two feet in, two feet out.

Two feet in, two feet out.

Just like that, all right.

Very good Roary.

Now, let's pick up the pace a little bit, just for the purposes of this drill, okay?

Good stance, Roary.

Here we go.

Ready?

Go!

In-in, out-out.

Look at those feet.

Look at those feet move.

Look at those feet move.

In-in, out-out.

Well done Roary.

Great job.

Give yourselves a big hand.

Kids at home, give yourselves a big hand.

You did a great job.

All right, we're done.

Great job everyone at home.

Roary.

Great job yourself.

Keep up the good work.

Let's end by saying this... One Pride, on three.

Here we go.

Ready?

One, two, three, One Pride.

We hope you enjoy today's movement break.

Inpact at Home is a chance to apply the skills you may have learned in your physical education class, to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now, don't forget to fill out your daily log.

We'll see you again, during our next workout.

- [Narrator] Support for this program is provided by: the Michigan Public Health Institute and the Michigan Department of Health and Human Services.